Why Strength Training Is Crucial After Weight Loss Surgery and Injections (Such as Mounjaro)
Weight loss surgeries (such as gastric bypass, sleeve gastrectomy, and lap band procedures) and medical weight loss injections (like semaglutide, tirzepatide and mounjaro) have become popular tools for individuals struggling with obesity. While these interventions can be highly effective in promoting weight loss, they are only part of the equation for long-term health and wellness. Strength training plays a critical role in ensuring that weight loss is sustainable, safe, and beneficial for overall body composition.
Throughout this blog I talk about metablosim, as a quick refresher:
Metabolism is the body’s ability to burn energy. The higher the body’s metabolism, the more energy you burn and the easier it is to lose weight. The lower it is, the less energy you burn and the more difficult it may be to lose weight.
Strength Training Helps Preserve Lean Muscle Mass
One of the main concerns with rapid weight loss—whether from surgery or injections—is the potential loss of muscle mass along with fat. Muscle is crucial for maintaining a healthy metabolism, as it helps your body burn more calories at rest.
Without strength training, a significant portion of weight loss may come from muscle.
This is because the body prefers to burn muscle over fat as it is easier. To burn a pound of fat, you would need to burn around 3500 calories, whereas to burn the same amount of muscle, you would need to burn around 600.
But why would this be a problem? I’m still losing weight…right?
It is easy to thinking this, after all the weighing scales are going down each week. But the issue is that burning more muscle than fat can slow your metabolism, meaning you are burning less energy, therefore making it easier to regain weight in the future.
Strength training helps to counteract this by preserving and even building lean muscle mass; meaning the body will start getting its energy by burning fat reserves, helping you to develop a long-term and sustainable approach to your weight loss.
Strength Training Helps Improve Body Composition
While weight loss is often measured by the number on the scale, what truly matters is body composition—the ratio of fat to lean muscle mass. Without exercise, especially resistance training, individuals may find themselves with a softer, less toned physique even after losing a significant amount of weight. This can lead to issues such as having an excess of skin.
Strength training helps to sculpt, define and tone the body, giving it a healthier and more athletic appearance.
Strength Training Helps Enhance Metabolism and Prevent Weight Regain
Strength training boosts metabolism by increasing muscle mass, which requires more energy to maintain than fat tissue.
This means that even at rest, a person with more muscle burns more calories.
Since the rate at which you burn energy often slows down as a side effect of rapid weight loss, incorporating strength training can help keep the metabolism active and prevent weight regain.
How Do I Get Started with Strength Training?
For those who are new to strength training, it’s important to start gradually and focus on proper form (Don’t go straight into trying to do headstands and trap a nerve like I did!)
Here are some top tips:
- Begin with bodyweight exercises such as squats, lunges, push-ups, and planks to build foundational strength. (These can all be done at home too!)
- Incorporate resistance bands or light weights to gradually challenge muscles without overexertion.
- Aim for at least two to three sessions per week to see consistent improvements.
- Work with a personal trainer or physical therapist if you need guidance on safe and effective techniques.
- Listen to your body and prioritize recovery, especially as you adjust to weight loss changes.
If you want to start strength training, but you aren’t sure where to start, read more at the link below:
Final Thoughts
Weight loss surgery and injections can be powerful tools, but they work best when combined with a holistic approach to health. Strength training is essential for maintaining muscle mass, improving metabolism, enhancing overall body composition, and preventing weight regain. By incorporating resistance training into your routine, you can maximize the benefits of your weight loss journey and build a stronger, healthier future.
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